Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into

8 min AMRAP

10yd Bear Crawl

10yd Bear Crawl Backwards

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

5 Shoulder Press

:10 Handstand Hold

2. Strength Prep

Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

3. Workout Prep

3 sets:

2 Power Cleans (build in weight)

1 Wall Walk

Strength/Accessory

Shoulder Press

Shoulder Press:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Workout

Workout (AMRAP – Rounds and Reps)

“Uno”

Freedom (RX’d)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

(KG conv: 70/48)

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Independence

Change the Power Cleans to (135/95)

(KG conv: 61/43)

Liberty

Change to Dumbbell Hang Power Cleans (light) and inch worms

Target Round: Round of 6 Wall Walks

Minimum Round before scaling:

Round of 5 Wall Walks

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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